July 9, 2025 • 28 mins
Ever found yourself eating one cookie, then throwing in the towel completely because "I'll just start fresh on Monday"? You're stuck in the cycle that keeps millions trapped in weight-loss purgatory.
This raw, no-BS episode exposes the toxic lie that's been keeping you from sustainable weight loss: the all-or-nothing mentality. I break down why "starting over" is actually training you to quit, and how this exact mindset kept me spinning my wheels for decades before I finally lost 140 pounds and kept it off.
The truth is embarrassingly simple: weight loss success isn't about perfection—it's about how quickly you bounce back after an inevitable slip-up. Think about it: would you tell your kid to drop out of school after getting one C on a math test? Of course not. Yet we treat our health journeys like pass/fail exams where one misstep equals total failure.
I share my three-step formula for building what I call your "bounce-back muscle"—the real secret to lasting results. You'll learn how to separate a moment of indulgence from a full-blown derailment, how to track progress without obsessing over perfection, and why Monday doesn't have any magical powers to transform your life.
Whether you've been struggling for decades or just want to approach weight loss with a healthier mindset, this episode gives you actionable steps to break the restart cycle. Stop waiting for the perfect moment to get your act together. Your only job is to make the next choice a little better than the last one.
Ready to transform your relationship with weight loss? Subscribe, leave a review, and follow me on Instagram at JonathanResslerFatLoss. Your better choice starts now.
Lose Weight Without Starving or Obsessing! Learn the simple, no-BS system that helped me lose 140 pounds naturally—no extreme diets, no endless gym hours, just real, sustainable fat loss for real people.
Join the Effortless Weight Loss Academy HERE
Please leave me a review on whatever platform you listen to your podcasts.
Send me questions or comments to Jonathan.Ressler@gmail.com
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:13):
Welcome back to Shut Up and Choose the podcast where
we cut through all the noise andthe nonsense and all the
bullshit to the diet industryand all those Instagram guru
morons are throwing at youtelling you eat this one week,
don't eat that the next week.
Drink more water, drink lesswater, don't drink too much
water.
It's crazy, crazy shit.
And every time you do one ofthose fad diets, one of those
(01:36):
crazy things, you end up blowingit.
But here's the truth you didn'tblow it, you made a choice and
now you get to make anotherchoice and that's how progress
works.
That's how real change happens.
But most people fuck this up.
One cookie turns into I'llstart over Monday.
One missed workout if you'reinto that kind of thing becomes
(01:58):
a whole lost week.
A weekend off track becomes anexcuse to give up completely,
trash the plan and wait untilthe next month or the next year
to really commit.
I know I've been there, I'vedone that, but really that's not
failure, it's a mindset problem.
You don't need to start over,you just need to make a better
choice.
The all or nothing mentality isone of the biggest lies the
(02:21):
diet industry ever sold you, andthey sold it hard.
It's the idea that if you'renot doing everything perfectly,
you might as well do nothing atall.
Maybe they sold it to you.
Maybe it's an excuse I know Iuse it as an excuse every time I
blew it.
I'll start over again Monday,but the truth is that's bullshit
, because guess what?
Life isn't perfect.
(02:41):
You're not perfect and youdon't need to be.
What you need is to get betterat bouncing back.
What you need is to see yourjourney not as a perfect streak,
but as a series of choices, andevery single one of those
choices is a new opportunity tomove forward.
Remember, my whole thing isabout making small, smart
(03:03):
choices more often than not.
So let's break it down.
You eat something off plan?
Okay, big deal.
That's just one moment in time.
That's not your whole day, it'snot your whole week and that's
certainly not your identity.
You don't need to throw in thetowel and promise to start clean
on Monday.
You can literally turn itaround right now by making a
(03:26):
better choice at your next meal.
Drink some water, go for a walk, get to bed early, boom, your
momentum is right back.
So this episode is your wake-upcall because of starting over is
your go-to move, and it surewas for me, I was always
starting over, but the truth is,if that is your go-to move to
(03:46):
start over you're justpracticing quitting, and
quitting doesn't get you results.
Consistency does.
We're going to talk about whatactually matters, which is
building habits, stacking smallwins and learning how to pivot
without punishing yourself.
You'll learn how to separateguilt from growth.
You'll understand that making abetter choice doesn't mean
(04:06):
being perfect.
It means being intentional.
There's a massive differencebetween someone who starts over
every week and someone who justkeeps choosing forward.
I want you to become thatsecond kind of person, the kind
of person who says, yeah, thatwasn't ideal, but I'm still in
the game.
That's the key.
That is the easiest and mostimportant thing when it comes to
(04:27):
weight loss.
So no, you're not broken,you're not off track.
You're just in the middle ofthe process, and this episode is
here to help you stop thatdrama, ditch the perfectionism
and start making better choices,one at a time.
So you don't need a Monday, youdon't need a new month, you
don't need a challenge, a detox,a trainer or anybody else
(04:49):
yelling in your face.
You just need to shut up andchoose.
So let's get into it.
The first thing is you have tostop confusing one bad choice
with failure.
Let's get this straight rightnow One bad choice is not
failure, it's just a choice.
One moment, one decision,that's it.
That's all it is.
But thanks to decades of toxicdiet culture, most people are
(05:12):
conditioned to treat any slip-uplike a full-on catastrophe.
You eat a slice of pizza you'rea failure.
Skip a workout, lazy sack ofshit.
Have dessert, you blew it.
And once people think theyfailed, they default.
The only thing they've beentrained to do start over.
That's what the diet industrywants you to do.
(05:32):
But that's the real problem.
It's not the pizza, it's notthe missed workout, it's not the
birthday cake.
The problem is what happensafter.
When people spiral into that.
I'll start again.
Monday mode Diet culture.
And yes, I'm talking about thatmulti-billion dollar industry
that sells you pills andprograms, waist trainers and
(05:53):
just a whole bunch ofunrealistic bullshit.
They thrive on that exact loopStart, slip up, feel guilty,
quit, start over, buy more shitand repeat it forever.
I know I repeated it for a verylong time 50 some odd years but
let me break it to you.
You're not a video gamecharacter and there's no game
(06:15):
over screen because you had adonut.
God knows, my game would beover almost every day.
You know I love my donuts, butyou don't have to go back to
level one just because yourlunch wasn't keto approved.
Life doesn't work that way andyour health, sure as shit
doesn't work that way.
So you're not broken, you'renot off track.
You just made one choice andthe beautiful, powerful thing is
(06:37):
you get to make another oneright now.
You're always just one choiceaway from a better direction.
So let's say, you hit thedrive-thru for lunch and maybe
you were hungry, I don't know,stressed, or you just didn't
plan that well.
So you grab the burger andfries.
Okay, that happened Now.
What?
Now you just make a betterchoice.
Dinner doesn't have to be morejunk.
(06:58):
You don't have to throw yourhands up and binge your way
through the night like some kindof self-fulfilling failure
prophecy.
You can drink some water, eatsomething balanced, go for a
walk, boom, you just took thecontrol back right there.
The problem is not the food,it's the story you tell yourself
after you eat it.
People literally talkthemselves into failure.
(07:19):
They treat every slip up likeit means they're not cut out for
this.
I'll never get this right.
It's too hard, it's too late,you're too far gone.
That is the diet culture andthe diet industry talking, and
they're fucking liars.
What you need isn't a reset.
You need a next step.
That's the mindset shift.
(07:40):
Stop hitting the reset buttonlike you're rebooting some
broken system.
You're not broken.
You're just learning how tomake better decisions more often
, more consistently.
That's it.
That's the whole game.
Want to know the differencebetween people who get results
and people who don't?
It's not willpower, it sureshit.
Ain't genetics.
It's not who eats the leastcarbs and takes the most
(08:02):
supplements.
It's the one who keeps goingwhen things aren't perfect.
It's the person who has enoughday and still shows up the next
day.
It's the person who has a badmeal and doesn't let it turn
into a bad week.
It's the person who doesn'tquit.
They just pivot, becausesuccess doesn't come from being
(08:24):
perfect.
It comes from being persistent,from being resilient, from
stacking better choices evenwhen you're not feeling it, even
when you're tired or even whenyou messed up yesterday.
So let me ask you this If yourkid got a C out of math test,
would you tell him to drop outof school?
No, of course not.
That's fucking ridiculous.
You'd say let's work on it anddo better next time.
So why are we treating ourhealth journey like it's a pass
(08:51):
fail test?
Stop the drama.
Stop confusing one moment ofindulgent, one missed workout,
one sleepy day with some epic,irreversible failure.
You don't need a punishment,you don't need to atone, you
don't need a 30 day cleanse tomake up for anything.
You just need to make a betterchoice, and then another, and
another, that's it.
There's no wagon man.
You didn't fall off it.
(09:12):
You're not off the path.
You are the path, and it's okayto stumble on it sometimes.
Just keep moving forward.
So next time you catch yourselfthinking I'll start over Monday
, stop.
Ask yourself instead what's thenext better choice I can make
right now?
Then go make it.
That's how you win.
So let's talk for a secondabout why better choices are
(09:36):
greater than starting over.
Let's talk about what reallycreates change.
It's not big, dramatic resets.
It's not fresh starts.
It's not this time I'm reallygoing to do it declarations.
I am guilty of all those things.
I can't tell you how many times.
This time I'm definitely goingto do it.
And I did it for a little while.
Then, of course, I fell off.
Real change comes from onesimple thing making better
(10:00):
choices more often.
That's it.
That's the secret sauce.
Every single choice you makethroughout the day is an
opportunity not to erase thepast, but to improve the
direction you're heading.
This isn't about being perfect.
It's about being present.
You can't go back and undo thepizza.
Well, maybe you could.
I guess you could stick yourfinger down your throat and
throw it up, but I don'trecommend that.
(10:21):
So you can't go back and undothe pizza you ate or the workout
you skipped, but you canabsolutely make the best choice,
the next choice that you make,and that's what matters the most
.
The problem is, we've beenconditioned to believe that we
need to wipe the slate clean andstart over every time we do
something less than ideal.
But here's the deal You're notbroken.
(10:42):
You're just making choices.
Some are going to be good andsome are going to be not so good
, and that's completely normal.
You don't need a full rebootevery time you fuck something up
.
You just need to choose betterin the moment you're in.
So let me paint the picture foryou here.
Right, you scroll through yourphone for an hour after dinner
(11:04):
instead of going for a walk.
Okay, next night, walk aroundthe block instead.
That's it.
That's a better choice.
You drink soda at lunch Bigfucking deal.
That's a better choice.
You drink soda at lunch Bigfucking deal.
Later in the day, grab a waterinstead of your second soda
Better choice.
You hit a drive-thru and orderdouble cheeseburger and fries
Guilty, I've done it many times.
That's fine.
At dinner, grab a grilledchicken bowl or make something
(11:27):
at home with a lot of proteinand veggies.
That's a better choice.
You find yourself mindlesslysnacking while binging on
Netflix Cool, who cares.
But tomorrow you go to bedearlier instead, or set a cutoff
time for snacks so you're notjust eating out of boredom.
Boom, right there.
Better choice.
That is what success actuallylooks like.
(11:49):
Not the perfect week of saladsand workouts and clean eating.
No, it's the messy, real-lifeversion where you keep showing
up and keep making better callswhen and where you can.
And better choices are so muchbetter than starting over every
fucking time.
Here's why Starting over isemotional, it's dramatic, it
(12:14):
feeds this fantasy.
The next version of you will beperfect, but that version hate
to break it to you it doesn'texist.
You'll still be you.
You'll still have cravings,you'll still get tired, you'll
still make mistakes, but you canalways, always choose better in
the moment that you're in.
So let's kill the lie that youneed a new week or a new plan or
(12:35):
some kind of magical resetbutton.
You don't.
You just need the next choiceto be a little bit better than
the last one.
That's it.
And over time, these choicesadd up big.
They add up a lot.
Drinking water instead of sodafive times a week saves you
hundreds of grams of sugar.
Walking instead of scrollingadds up to thousands of extra
(12:57):
steps a month.
Choosing the protein forwardmeal instead of the deep fried
sugar bomb adds fuel to yourbody instead of adding guilt to
your brain, instead of makingyou feel bad.
Those aren't minor tweaks.
Those are foundational wins.
You don't need to start over.
You need to level up just alittle every time you get the
(13:18):
chance, because really fatteningloss is not about punishment
and perfection.
It's about momentum, and themore choices you stack, the more
momentum you build, the moreconfident you feel, the more
control you have and the moreyou start to trust yourself.
And when you trust yourself,you stop needing extreme
measures.
You stop relying on startingover to save you.
(13:39):
You don't need saving, you justneed to choose forward.
So, like, tattoo this on yourarm, or probably it's a better
place to tattoo.
It is in your brain, butstarting over is dramatic.
Making better choices is mature.
That's the energy, that's thevibe, that's how real change
happens.
(13:59):
So the next time you catchyourself feeling like you failed
or think you need to go back tosquare one, pause, take a
breath and ask yourself what'sthe next better choice I can
make?
Then do that and do it againand again, because that's how
you win this thing for the longhaul.
That's how you keep itsustainable.
So you need to build I guesswhat I'm trying to say.
(14:21):
You need to build this bounceback muscle, for lack of a
better term.
So messing up isn't the problem.
Staying down is.
Everyone makes shitty choices.
Sometimes I've made hundreds ofthousands of shitty choices.
Everyone skips workouts.
I skip them all the time.
I never work out.
Everyone stress eats somethingthey didn't plan for.
(14:41):
Welcome to being a fuckinghuman being.
Sorry, I hate to break the badnews to you.
You're never going to beperfect.
The people who succeedlong-term it's not because they
never mess up, it's because theyknow how to bounce back fast.
That's where most peoplecompletely fall apart.
That's where most diets or fadsjust shit the bed.
You think that you have to waitfor the stars to align or for
(15:03):
Monday to get back on track.
But here's the real deal.
You don't need a Monday, youjust need a moment.
That's it, just one moment ofchoosing differently, choosing
better and choosing forward.
And like any muscle, yourbounce back ability gets
stronger the more you use it.
Think about it like this If youtrip going up the stairs, do
(15:24):
you throw yourself down the restof the stairs?
No, of course not.
That would be fuckingridiculous.
So why is it?
When someone eats off plan ormisses one workout, they act
like the whole week is blownLike well, I had three slices of
pizza.
Might as well eat half the cakeand a bottle of wine.
That's not a response.
That's like a baby fuckingtemper tantrum and it's keeping
you stuck.
(15:44):
It kept me stuck.
Building that bounce back musclemeans learning how to pivot in
the moment, not later on.
In the moment, not tomorrow,not Monday, not after you feel
motivated again.
You pivot right now.
Here's how you do it mythree-step better choice formula
.
Tattoo that on your brain,write it on your fridge, make it
your home screen on your phoneif you have to.
(16:06):
But here it is.
It's simple.
Step one is awareness.
Okay, that wasn't a great call,I get it.
This is where you admit whatjust happened, without diving
headfirst into guilt and shameand some kind of free fall.
Awareness doesn't mean beatingyourself up.
It means being honest.
Yeah, I really didn't need thatthird slicer.
I skipped the workout andscrolled Instagram instead for
(16:28):
45 minutes.
I just skipped the workoutsaltogether.
That fast food run wasn't abouthunger, it was about stress.
Don't ignore it and don'tjustify it.
Just own it.
Awareness alone is powerful.
You can't fix what you won'tface.
The next step is what's mybetter move?
Right, think about what's mybetter move.
This is the pivot point.
(16:50):
Don't get stuck in awareness.
Take some action and again,this isn't about making some
perfect choice, it's just abouta better one.
So you overate for lunch.
Eat a lighter, protein, proteinrich dinner, but don't starve
yourself.
Don't say I'm going to fail,I'm not going to eat.
That.
That's ridiculous.
You skip the morning workoutGuilty.
I do it every day.
(17:10):
But go for a walk after dinner.
You crush the sleeve of cookies, chug some water, get ready to
go to bed early and start freshin the morning with breakfast
that has actual nutrients.
You're not trying to undo whatyou did.
That's not going to happenunless you stick your finger
down your throat.
That's not going to happen andyou shouldn't punish yourself.
(17:30):
You're just steering the wheelback into the right direction.
And then step three isaccountability.
Track it right, don't bury it.
This is the part that mostpeople avoid because they're
embarrassed.
But tracking what happened,writing it down, logging it in
some app or just thinking aboutit, is what breaks that shame
(17:52):
spiral, because once it's out inthe open, you realize it's not
that deep.
You had a rough moment, bigfucking deal.
Track it, learn it and move on.
When you bury your mistakes,they just rot.
When you face them, theyactually teach you.
So accountability is whatseparates the people who think
about changing from the ones whoactually do.
You want to feel more confident.
(18:14):
You want to trust yourself.
You want to finally believe youcan do this.
Then build that muscle, becausethe more you bounce back, the
less those slip up matters.
They stop derailing you, theystop defining you.
You stop labeling yourself ason track or off track every five
minutes.
You just live.
You just keep choosing andremember I say this all the time
(18:34):
, but I can't say it enough thegoal is not to be perfect.
The goal is to respond faster.
That's it.
That's how progress gets made.
So next time you feel like youfucked up, don't start over and
don't overthink it anddefinitely don't spiral.
Just remember the formulaawareness, action,
accountability.
Use it.
(18:55):
Strengthen that, bounce backmuscle and then keep going.
That's the whole point.
That bounce back muscle andthen keep going.
That's the whole point.
So a lot of people say well, howdo I track progress without
starting over?
Well, here's the question thatfucks people up more than pretty
much anything else how do Iknow if I'm making progress?
And the most common answer andit's the wrong answers Well, I
(19:17):
wasn't perfect this week, so Iguess I blew it Wrong.
All wrong, because progress hasnothing to do with perfection.
Progress is about consistency.
It's about showing up moreoften than you don't, it's about
choosing better, not perfect,most of the time.
The people who constantly feellike they're failing are usually
(19:37):
just using the wrong scoreboard.
They're tracking their losses,their fuck-ups, their skip
workouts, their bad days, butthey're not counting their wins,
and that's why they keepthinking they need to start over
.
Let me say it very loud andvery clear you don't need to
start over, you just need tokeep score differently.
(19:59):
So if your only definition ofsuccess is I follow the plan
perfectly, then guess what?
You'll never feel successfulbecause life isn't perfect.
You're going to miss a workout,you're going to eat off plan,
you're going to have shitty days.
That's life, man.
So, instead of trackingperfection, start tracking
(20:20):
progress.
Ask yourself questions likethis hey, did I drink water
today?
Did I eat something withprotein?
Did I get a walk-in?
Did I make at least one betterchoice than I would have last
month?
If the answer is yes, thenguess what you made progress.
Try tracking a week like this Idrank water five days this week
.
I worked out three times, eventhough I only planned for two.
(20:42):
For me, that's always going tobe.
I worked out zero times, eventhough I planned for zero, but I
walked instead of scrolled onmy lunch four times this week.
I made 12 better choices thisweek.
That's real, that's honest andthat's momentum, and you know
what momentum leads to.
There's no secret here Long-termsustainable change, because now
(21:02):
you're focused on stacking winsinstead of obsessing where you
slipped up.
You have to stop racing thewhole week.
So let's say, you nailed yourfood, your movement, your
mindset, monday through Thursdayand then Friday night you went
out and had some beer and somewings with some friends All
right, cool.
You had a fun night.
That doesn't mean the wholeweek's a waste.
What drives people to quit isthe idea that one misstep erases
(21:24):
everything before it.
That's insane when you thinkabout it.
Imagine like training for amarathon.
I can't imagine that.
But imagine training for amarathon, running 10 miles and
tripping like on mile 11 andsaying, eh, fuck it, I'm not a
runner.
Of course not.
You get up and you keep runningbecause the first 10 miles
still count.
The same goes with weight loss.
You're building habits.
(21:44):
You're learning how to livedifferently.
That's going to get messysometimes, so that doesn't mean
you're not doing it.
And here's a mindset shift thatreally changes the game, and you
know I'm all about mindset.
Start collecting proof thatyou're doing better than you
used to.
Literally write it down.
(22:08):
If you have to Get a notebook,open your notes app, whatever,
it doesn't matter, just track it.
Every time you drink waterinstead of soda, write it down,
or make a note of it.
Every time you take a walkinstead of skipping some.
Make a note of it.
Write it down Every time youchoose protein over some other
junk food.
Write it down Every time youbounce back instead of quitting.
Celebrate that You're not justchanging your habits, you're
(22:28):
changing your identity, and thattakes time.
But it also takes proof.
Proof that you're capable,proof that you're consistent,
proof that you're becoming thathealthier version of yourself,
one choice at a time.
And guess what that proof is?
Everywhere.
You just have to look for it.
Here's what progress reallylooks like.
(22:49):
You made more better choicesthis week than last week.
You moved your body even whenyou didn't feel like it.
You got back on track withoutneeding to start over.
You responded faster tosetbacks.
You feel more in control.
I mean, that's success.
And the more you stack thosewins, the less appealing
starting over even soundsanymore.
Why reset something that'salready working?
You're not at square one,you're not behind, you're in it.
(23:11):
You're learning, you'readapting and you're getting
better.
So track that, own that andbuild on it.
The bottom line is progressisn't about being perfect.
I don't know how many timesI've said that, but I'm going to
say it forever.
It's about refusing to quit.
Stop resetting your life everytime you get uncomfortable.
Start stacking wins andbuilding momentum.
(23:34):
One better choice, one honesttrack or one proud moment at a
time.
That's how you track progressand that's how you win.
You don't need to wait for a newweek, a new month or a new
mindset.
You just need to make the nextbetter choice.
Keep choosing forward Seriously.
Stop waiting for the calendarto give you permission to get
(23:57):
your life together.
Monday isn't magic.
January doesn't have anysuperpowers in your mindset.
It doesn't change by sitting onyour ass and hoping for it to
change.
You don't need a reset.
You need a response.
You made a choice that wasn'tideal, big fucking deal.
Join the club.
The next choice is what matters.
(24:17):
Not some dramatic start over,not throwing everything out
because it didn't go perfectly.
Just one better choice.
That's how the momentum starts.
Better doesn't mean perfect.
Better means well, better,slight improvement, smarter
decision one notch closer to theperson that you say that you
want to become.
You had pizza Great.
(24:39):
Go eat some veggies and someprotein.
Next, you skipped a workout.
Move your body for 10 minutes.
Right now.
You've been eating like shitfor three days.
Drink some fucking water andmake your next choice and your
next meal count Done.
You don't need a plan, acleanse or a fresh journal.
You need to act.
That's it right now, in thismoment, because the longer you
wait, the heavier the guilt getsand the harder it becomes to
(25:03):
move forward.
Choosing forward is the wholegame.
One decision at a time, onestep at a time, over and over.
That's how real change happensNot from starting over, but from
not stopping.
So now I want you to go andmake your better choice.
(25:23):
So those are my thoughts on howto actually lose weight and
keep it off.
Burn that fat off, get rid ofit.
It's not going to happenovernight.
You didn't put the weight onovernight but it doesn't have to
be punishment and torture andall this crazy shit.
You just have to make small,smart choices.
(25:43):
If you want to hear more aboutmy journey of losing over 140
pounds, I have a book on Amazon.
It's called funny enough, shutUp and Choose, same as this
podcast.
It chronicles my 140-poundweight loss over.
At that point it was about ayear and it really takes you
through the mindset and thechanges and the shifts that I
made and how I really got myhead into the game, because I do
(26:04):
believe weight loss, andsustainable weight loss
certainly is a mind shift.
It happens in your head firstand then you go from there.
If you're more of a visuallearner, I have a video course
called the Effortless WeightLoss Academy.
It's 23 short videos.
Each one is five to sevenminutes.
You can watch the entire coursein a couple of hours.
(26:26):
You can find that course atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
That's it, I think, for today.
It's all about small, smartchoices.
It's all about not quitting.
It's all about accepting thatyou're not going to be perfect.
You're just building momentum.
You get better each month andyou'll be sailing along, doing
(26:49):
everything perfectly and boom,you have a fuck-up Big deal.
Make the next choice a betterchoice, that's, as.
I don't know how to make it anysimpler than that.
So now that you know the secret, you have the keys to the
kingdom.
All you need to do is shut upand choose.
Speaker 1 (27:10):
You've been listening to shut up and choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
(27:31):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
If you're a whiny snowflake that can't handle the
truth, is offended by the wordfuck and about 37 uses of it in
different forms gets ass hurt.
When you hear someone speak theabsolute, real and raw truth,
you should leave Like right now.
This is Shut Up and Choose, thepodcast where we cut through
(00:25):
the shit and get real aboutweight loss, life and everything
in between.
We get into the nitty gritty ofmaking small, smart choices
that add up to big results.
From what's on your plate tohow you approach life's
challenges.
We'll explore how the simpleact of choosing differently can
transform your health, yourmindset and your entire freaking
(00:48):
life.
So if you're ready to cutthrough the bullshit and start
making some real changes, thenbuckle up and shut up, because
we're about to choose our way toa healthier, happier life.
This is Shut Up and Choose.
Let's do this Now.
Your host, jonathan Ressler.
Speaker 2 (01:13):
Welcome back to Shut Up and Choose the podcast where
we cut through all the noise andthe nonsense and all the
bullshit to the diet industryand all those Instagram guru
morons are throwing at youtelling you eat this one week,
don't eat that the next week.
Drink more water, drink lesswater, don't drink too much
water.
It's crazy, crazy shit.
And every time you do one ofthose fad diets, one of those
(01:36):
crazy things, you end up blowingit.
But here's the truth you didn'tblow it, you made a choice and
now you get to make anotherchoice and that's how progress
works.
That's how real change happens.
But most people fuck this up.
One cookie turns into I'llstart over Monday.
One missed workout if you'reinto that kind of thing becomes
(01:58):
a whole lost week.
A weekend off track becomes anexcuse to give up completely,
trash the plan and wait untilthe next month or the next year
to really commit.
I know I've been there, I'vedone that, but really that's not
failure, it's a mindset problem.
You don't need to start over,you just need to make a better
choice.
The all or nothing mentality isone of the biggest lies the
(02:21):
diet industry ever sold you, andthey sold it hard.
It's the idea that if you'renot doing everything perfectly,
you might as well do nothing atall.
Maybe they sold it to you.
Maybe it's an excuse I know Iuse it as an excuse every time I
blew it.
I'll start over again Monday,but the truth is that's bullshit
, because guess what?
Life isn't perfect.
(02:41):
You're not perfect and youdon't need to be.
What you need is to get betterat bouncing back.
What you need is to see yourjourney not as a perfect streak,
but as a series of choices, andevery single one of those
choices is a new opportunity tomove forward.
Remember, my whole thing isabout making small, smart
(03:03):
choices more often than not.
So let's break it down.
You eat something off plan?
Okay, big deal.
That's just one moment in time.
That's not your whole day, it'snot your whole week and that's
certainly not your identity.
You don't need to throw in thetowel and promise to start clean
on Monday.
You can literally turn itaround right now by making a
(03:26):
better choice at your next meal.
Drink some water, go for a walk, get to bed early, boom, your
momentum is right back.
So this episode is your wake-upcall because of starting over is
your go-to move, and it surewas for me, I was always
starting over, but the truth is,if that is your go-to move to
(03:46):
start over you're justpracticing quitting, and
quitting doesn't get you results.
Consistency does.
We're going to talk about whatactually matters, which is
building habits, stacking smallwins and learning how to pivot
without punishing yourself.
You'll learn how to separateguilt from growth.
You'll understand that making abetter choice doesn't mean
(04:06):
being perfect.
It means being intentional.
There's a massive differencebetween someone who starts over
every week and someone who justkeeps choosing forward.
I want you to become thatsecond kind of person, the kind
of person who says, yeah, thatwasn't ideal, but I'm still in
the game.
That's the key.
That is the easiest and mostimportant thing when it comes to
(04:27):
weight loss.
So no, you're not broken,you're not off track.
You're just in the middle ofthe process, and this episode is
here to help you stop thatdrama, ditch the perfectionism
and start making better choices,one at a time.
So you don't need a Monday, youdon't need a new month, you
don't need a challenge, a detox,a trainer or anybody else
(04:49):
yelling in your face.
You just need to shut up andchoose.
So let's get into it.
The first thing is you have tostop confusing one bad choice
with failure.
Let's get this straight rightnow One bad choice is not
failure, it's just a choice.
One moment, one decision,that's it.
That's all it is.
But thanks to decades of toxicdiet culture, most people are
(05:12):
conditioned to treat any slip-uplike a full-on catastrophe.
You eat a slice of pizza you'rea failure.
Skip a workout, lazy sack ofshit.
Have dessert, you blew it.
And once people think theyfailed, they default.
The only thing they've beentrained to do start over.
That's what the diet industrywants you to do.
(05:32):
But that's the real problem.
It's not the pizza, it's notthe missed workout, it's not the
birthday cake.
The problem is what happensafter.
When people spiral into that.
I'll start again.
Monday mode Diet culture.
And yes, I'm talking about thatmulti-billion dollar industry
that sells you pills andprograms, waist trainers and
(05:53):
just a whole bunch ofunrealistic bullshit.
They thrive on that exact loopStart, slip up, feel guilty,
quit, start over, buy more shitand repeat it forever.
I know I repeated it for a verylong time 50 some odd years but
let me break it to you.
You're not a video gamecharacter and there's no game
(06:15):
over screen because you had adonut.
God knows, my game would beover almost every day.
You know I love my donuts, butyou don't have to go back to
level one just because yourlunch wasn't keto approved.
Life doesn't work that way andyour health, sure as shit
doesn't work that way.
So you're not broken, you'renot off track.
You just made one choice andthe beautiful, powerful thing is
(06:37):
you get to make another oneright now.
You're always just one choiceaway from a better direction.
So let's say, you hit thedrive-thru for lunch and maybe
you were hungry, I don't know,stressed, or you just didn't
plan that well.
So you grab the burger andfries.
Okay, that happened Now.
What?
Now you just make a betterchoice.
Dinner doesn't have to be morejunk.
(06:58):
You don't have to throw yourhands up and binge your way
through the night like some kindof self-fulfilling failure
prophecy.
You can drink some water, eatsomething balanced, go for a
walk, boom, you just took thecontrol back right there.
The problem is not the food,it's the story you tell yourself
after you eat it.
People literally talkthemselves into failure.
(07:19):
They treat every slip up likeit means they're not cut out for
this.
I'll never get this right.
It's too hard, it's too late,you're too far gone.
That is the diet culture andthe diet industry talking, and
they're fucking liars.
What you need isn't a reset.
You need a next step.
That's the mindset shift.
(07:40):
Stop hitting the reset buttonlike you're rebooting some
broken system.
You're not broken.
You're just learning how tomake better decisions more often
, more consistently.
That's it.
That's the whole game.
Want to know the differencebetween people who get results
and people who don't?
It's not willpower, it sureshit.
Ain't genetics.
It's not who eats the leastcarbs and takes the most
(08:02):
supplements.
It's the one who keeps goingwhen things aren't perfect.
It's the person who has enoughday and still shows up the next
day.
It's the person who has a badmeal and doesn't let it turn
into a bad week.
It's the person who doesn'tquit.
They just pivot, becausesuccess doesn't come from being
(08:24):
perfect.
It comes from being persistent,from being resilient, from
stacking better choices evenwhen you're not feeling it, even
when you're tired or even whenyou messed up yesterday.
So let me ask you this If yourkid got a C out of math test,
would you tell him to drop outof school?
No, of course not.
That's fucking ridiculous.
You'd say let's work on it anddo better next time.
So why are we treating ourhealth journey like it's a pass
(08:51):
fail test?
Stop the drama.
Stop confusing one moment ofindulgent, one missed workout,
one sleepy day with some epic,irreversible failure.
You don't need a punishment,you don't need to atone, you
don't need a 30 day cleanse tomake up for anything.
You just need to make a betterchoice, and then another, and
another, that's it.
There's no wagon man.
You didn't fall off it.
(09:12):
You're not off the path.
You are the path, and it's okayto stumble on it sometimes.
Just keep moving forward.
So next time you catch yourselfthinking I'll start over Monday
, stop.
Ask yourself instead what's thenext better choice I can make
right now?
Then go make it.
That's how you win.
So let's talk for a secondabout why better choices are
(09:36):
greater than starting over.
Let's talk about what reallycreates change.
It's not big, dramatic resets.
It's not fresh starts.
It's not this time I'm reallygoing to do it declarations.
I am guilty of all those things.
I can't tell you how many times.
This time I'm definitely goingto do it.
And I did it for a little while.
Then, of course, I fell off.
Real change comes from onesimple thing making better
(10:00):
choices more often.
That's it.
That's the secret sauce.
Every single choice you makethroughout the day is an
opportunity not to erase thepast, but to improve the
direction you're heading.
This isn't about being perfect.
It's about being present.
You can't go back and undo thepizza.
Well, maybe you could.
I guess you could stick yourfinger down your throat and
throw it up, but I don'trecommend that.
(10:21):
So you can't go back and undothe pizza you ate or the workout
you skipped, but you canabsolutely make the best choice,
the next choice that you make,and that's what matters the most
.
The problem is, we've beenconditioned to believe that we
need to wipe the slate clean andstart over every time we do
something less than ideal.
But here's the deal You're notbroken.
(10:42):
You're just making choices.
Some are going to be good andsome are going to be not so good
, and that's completely normal.
You don't need a full rebootevery time you fuck something up
.
You just need to choose betterin the moment you're in.
So let me paint the picture foryou here.
Right, you scroll through yourphone for an hour after dinner
(11:04):
instead of going for a walk.
Okay, next night, walk aroundthe block instead.
That's it.
That's a better choice.
You drink soda at lunch Bigfucking deal.
That's a better choice.
You drink soda at lunch Bigfucking deal.
Later in the day, grab a waterinstead of your second soda
Better choice.
You hit a drive-thru and orderdouble cheeseburger and fries
Guilty, I've done it many times.
That's fine.
At dinner, grab a grilledchicken bowl or make something
(11:27):
at home with a lot of proteinand veggies.
That's a better choice.
You find yourself mindlesslysnacking while binging on
Netflix Cool, who cares.
But tomorrow you go to bedearlier instead, or set a cutoff
time for snacks so you're notjust eating out of boredom.
Boom, right there.
Better choice.
That is what success actuallylooks like.
(11:49):
Not the perfect week of saladsand workouts and clean eating.
No, it's the messy, real-lifeversion where you keep showing
up and keep making better callswhen and where you can.
And better choices are so muchbetter than starting over every
fucking time.
Here's why Starting over isemotional, it's dramatic, it
(12:14):
feeds this fantasy.
The next version of you will beperfect, but that version hate
to break it to you it doesn'texist.
You'll still be you.
You'll still have cravings,you'll still get tired, you'll
still make mistakes, but you canalways, always choose better in
the moment that you're in.
So let's kill the lie that youneed a new week or a new plan or
(12:35):
some kind of magical resetbutton.
You don't.
You just need the next choiceto be a little bit better than
the last one.
That's it.
And over time, these choicesadd up big.
They add up a lot.
Drinking water instead of sodafive times a week saves you
hundreds of grams of sugar.
Walking instead of scrollingadds up to thousands of extra
(12:57):
steps a month.
Choosing the protein forwardmeal instead of the deep fried
sugar bomb adds fuel to yourbody instead of adding guilt to
your brain, instead of makingyou feel bad.
Those aren't minor tweaks.
Those are foundational wins.
You don't need to start over.
You need to level up just alittle every time you get the
(13:18):
chance, because really fatteningloss is not about punishment
and perfection.
It's about momentum, and themore choices you stack, the more
momentum you build, the moreconfident you feel, the more
control you have and the moreyou start to trust yourself.
And when you trust yourself,you stop needing extreme
measures.
You stop relying on startingover to save you.
(13:39):
You don't need saving, you justneed to choose forward.
So, like, tattoo this on yourarm, or probably it's a better
place to tattoo.
It is in your brain, butstarting over is dramatic.
Making better choices is mature.
That's the energy, that's thevibe, that's how real change
happens.
(13:59):
So the next time you catchyourself feeling like you failed
or think you need to go back tosquare one, pause, take a
breath and ask yourself what'sthe next better choice I can
make?
Then do that and do it againand again, because that's how
you win this thing for the longhaul.
That's how you keep itsustainable.
So you need to build I guesswhat I'm trying to say.
(14:21):
You need to build this bounceback muscle, for lack of a
better term.
So messing up isn't the problem.
Staying down is.
Everyone makes shitty choices.
Sometimes I've made hundreds ofthousands of shitty choices.
Everyone skips workouts.
I skip them all the time.
I never work out.
Everyone stress eats somethingthey didn't plan for.
(14:41):
Welcome to being a fuckinghuman being.
Sorry, I hate to break the badnews to you.
You're never going to beperfect.
The people who succeedlong-term it's not because they
never mess up, it's because theyknow how to bounce back fast.
That's where most peoplecompletely fall apart.
That's where most diets or fadsjust shit the bed.
You think that you have to waitfor the stars to align or for
(15:03):
Monday to get back on track.
But here's the real deal.
You don't need a Monday, youjust need a moment.
That's it, just one moment ofchoosing differently, choosing
better and choosing forward.
And like any muscle, yourbounce back ability gets
stronger the more you use it.
Think about it like this If youtrip going up the stairs, do
(15:24):
you throw yourself down the restof the stairs?
No, of course not.
That would be fuckingridiculous.
So why is it?
When someone eats off plan ormisses one workout, they act
like the whole week is blownLike well, I had three slices of
pizza.
Might as well eat half the cakeand a bottle of wine.
That's not a response.
That's like a baby fuckingtemper tantrum and it's keeping
you stuck.
(15:44):
It kept me stuck.
Building that bounce back musclemeans learning how to pivot in
the moment, not later on.
In the moment, not tomorrow,not Monday, not after you feel
motivated again.
You pivot right now.
Here's how you do it mythree-step better choice formula
.
Tattoo that on your brain,write it on your fridge, make it
your home screen on your phoneif you have to.
(16:06):
But here it is.
It's simple.
Step one is awareness.
Okay, that wasn't a great call,I get it.
This is where you admit whatjust happened, without diving
headfirst into guilt and shameand some kind of free fall.
Awareness doesn't mean beatingyourself up.
It means being honest.
Yeah, I really didn't need thatthird slicer.
I skipped the workout andscrolled Instagram instead for
(16:28):
45 minutes.
I just skipped the workoutsaltogether.
That fast food run wasn't abouthunger, it was about stress.
Don't ignore it and don'tjustify it.
Just own it.
Awareness alone is powerful.
You can't fix what you won'tface.
The next step is what's mybetter move?
Right, think about what's mybetter move.
This is the pivot point.
(16:50):
Don't get stuck in awareness.
Take some action and again,this isn't about making some
perfect choice, it's just abouta better one.
So you overate for lunch.
Eat a lighter, protein, proteinrich dinner, but don't starve
yourself.
Don't say I'm going to fail,I'm not going to eat.
That.
That's ridiculous.
You skip the morning workoutGuilty.
I do it every day.
(17:10):
But go for a walk after dinner.
You crush the sleeve of cookies, chug some water, get ready to
go to bed early and start freshin the morning with breakfast
that has actual nutrients.
You're not trying to undo whatyou did.
That's not going to happenunless you stick your finger
down your throat.
That's not going to happen andyou shouldn't punish yourself.
(17:30):
You're just steering the wheelback into the right direction.
And then step three isaccountability.
Track it right, don't bury it.
This is the part that mostpeople avoid because they're
embarrassed.
But tracking what happened,writing it down, logging it in
some app or just thinking aboutit, is what breaks that shame
(17:52):
spiral, because once it's out inthe open, you realize it's not
that deep.
You had a rough moment, bigfucking deal.
Track it, learn it and move on.
When you bury your mistakes,they just rot.
When you face them, theyactually teach you.
So accountability is whatseparates the people who think
about changing from the ones whoactually do.
You want to feel more confident.
(18:14):
You want to trust yourself.
You want to finally believe youcan do this.
Then build that muscle, becausethe more you bounce back, the
less those slip up matters.
They stop derailing you, theystop defining you.
You stop labeling yourself ason track or off track every five
minutes.
You just live.
You just keep choosing andremember I say this all the time
(18:34):
, but I can't say it enough thegoal is not to be perfect.
The goal is to respond faster.
That's it.
That's how progress gets made.
So next time you feel like youfucked up, don't start over and
don't overthink it anddefinitely don't spiral.
Just remember the formulaawareness, action,
accountability.
Use it.
(18:55):
Strengthen that, bounce backmuscle and then keep going.
That's the whole point.
That bounce back muscle andthen keep going.
That's the whole point.
So a lot of people say well, howdo I track progress without
starting over?
Well, here's the question thatfucks people up more than pretty
much anything else how do Iknow if I'm making progress?
And the most common answer andit's the wrong answers Well, I
(19:17):
wasn't perfect this week, so Iguess I blew it Wrong.
All wrong, because progress hasnothing to do with perfection.
Progress is about consistency.
It's about showing up moreoften than you don't, it's about
choosing better, not perfect,most of the time.
The people who constantly feellike they're failing are usually
(19:37):
just using the wrong scoreboard.
They're tracking their losses,their fuck-ups, their skip
workouts, their bad days, butthey're not counting their wins,
and that's why they keepthinking they need to start over
.
Let me say it very loud andvery clear you don't need to
start over, you just need tokeep score differently.
(19:59):
So if your only definition ofsuccess is I follow the plan
perfectly, then guess what?
You'll never feel successfulbecause life isn't perfect.
You're going to miss a workout,you're going to eat off plan,
you're going to have shitty days.
That's life, man.
So, instead of trackingperfection, start tracking
(20:20):
progress.
Ask yourself questions likethis hey, did I drink water
today?
Did I eat something withprotein?
Did I get a walk-in?
Did I make at least one betterchoice than I would have last
month?
If the answer is yes, thenguess what you made progress.
Try tracking a week like this Idrank water five days this week
.
I worked out three times, eventhough I only planned for two.
(20:42):
For me, that's always going tobe.
I worked out zero times, eventhough I planned for zero, but I
walked instead of scrolled onmy lunch four times this week.
I made 12 better choices thisweek.
That's real, that's honest andthat's momentum, and you know
what momentum leads to.
There's no secret here Long-termsustainable change, because now
(21:02):
you're focused on stacking winsinstead of obsessing where you
slipped up.
You have to stop racing thewhole week.
So let's say, you nailed yourfood, your movement, your
mindset, monday through Thursdayand then Friday night you went
out and had some beer and somewings with some friends All
right, cool.
You had a fun night.
That doesn't mean the wholeweek's a waste.
What drives people to quit isthe idea that one misstep erases
(21:24):
everything before it.
That's insane when you thinkabout it.
Imagine like training for amarathon.
I can't imagine that.
But imagine training for amarathon, running 10 miles and
tripping like on mile 11 andsaying, eh, fuck it, I'm not a
runner.
Of course not.
You get up and you keep runningbecause the first 10 miles
still count.
The same goes with weight loss.
You're building habits.
(21:44):
You're learning how to livedifferently.
That's going to get messysometimes, so that doesn't mean
you're not doing it.
And here's a mindset shift thatreally changes the game, and you
know I'm all about mindset.
Start collecting proof thatyou're doing better than you
used to.
Literally write it down.
(22:08):
If you have to Get a notebook,open your notes app, whatever,
it doesn't matter, just track it.
Every time you drink waterinstead of soda, write it down,
or make a note of it.
Every time you take a walkinstead of skipping some.
Make a note of it.
Write it down Every time youchoose protein over some other
junk food.
Write it down Every time youbounce back instead of quitting.
Celebrate that You're not justchanging your habits, you're
(22:28):
changing your identity, and thattakes time.
But it also takes proof.
Proof that you're capable,proof that you're consistent,
proof that you're becoming thathealthier version of yourself,
one choice at a time.
And guess what that proof is?
Everywhere.
You just have to look for it.
Here's what progress reallylooks like.
(22:49):
You made more better choicesthis week than last week.
You moved your body even whenyou didn't feel like it.
You got back on track withoutneeding to start over.
You responded faster tosetbacks.
You feel more in control.
I mean, that's success.
And the more you stack thosewins, the less appealing
starting over even soundsanymore.
Why reset something that'salready working?
You're not at square one,you're not behind, you're in it.
(23:11):
You're learning, you'readapting and you're getting
better.
So track that, own that andbuild on it.
The bottom line is progressisn't about being perfect.
I don't know how many timesI've said that, but I'm going to
say it forever.
It's about refusing to quit.
Stop resetting your life everytime you get uncomfortable.
Start stacking wins andbuilding momentum.
(23:34):
One better choice, one honesttrack or one proud moment at a
time.
That's how you track progressand that's how you win.
You don't need to wait for a newweek, a new month or a new
mindset.
You just need to make the nextbetter choice.
Keep choosing forward Seriously.
Stop waiting for the calendarto give you permission to get
(23:57):
your life together.
Monday isn't magic.
January doesn't have anysuperpowers in your mindset.
It doesn't change by sitting onyour ass and hoping for it to
change.
You don't need a reset.
You need a response.
You made a choice that wasn'tideal, big fucking deal.
Join the club.
The next choice is what matters.
(24:17):
Not some dramatic start over,not throwing everything out
because it didn't go perfectly.
Just one better choice.
That's how the momentum starts.
Better doesn't mean perfect.
Better means well, better,slight improvement, smarter
decision one notch closer to theperson that you say that you
want to become.
You had pizza Great.
(24:39):
Go eat some veggies and someprotein.
Next, you skipped a workout.
Move your body for 10 minutes.
Right now.
You've been eating like shitfor three days.
Drink some fucking water andmake your next choice and your
next meal count Done.
You don't need a plan, acleanse or a fresh journal.
You need to act.
That's it right now, in thismoment, because the longer you
wait, the heavier the guilt getsand the harder it becomes to
(25:03):
move forward.
Choosing forward is the wholegame.
One decision at a time, onestep at a time, over and over.
That's how real change happensNot from starting over, but from
not stopping.
So now I want you to go andmake your better choice.
(25:23):
So those are my thoughts on howto actually lose weight and
keep it off.
Burn that fat off, get rid ofit.
It's not going to happenovernight.
You didn't put the weight onovernight but it doesn't have to
be punishment and torture andall this crazy shit.
You just have to make small,smart choices.
(25:43):
If you want to hear more aboutmy journey of losing over 140
pounds, I have a book on Amazon.
It's called funny enough, shutUp and Choose, same as this
podcast.
It chronicles my 140-poundweight loss over.
At that point it was about ayear and it really takes you
through the mindset and thechanges and the shifts that I
made and how I really got myhead into the game, because I do
(26:04):
believe weight loss, andsustainable weight loss
certainly is a mind shift.
It happens in your head firstand then you go from there.
If you're more of a visuallearner, I have a video course
called the Effortless WeightLoss Academy.
It's 23 short videos.
Each one is five to sevenminutes.
You can watch the entire coursein a couple of hours.
(26:26):
You can find that course atlearnshutupandchoosecom.
That's learnshutupandchoosecom.
That's it, I think, for today.
It's all about small, smartchoices.
It's all about not quitting.
It's all about accepting thatyou're not going to be perfect.
You're just building momentum.
You get better each month andyou'll be sailing along, doing
(26:49):
everything perfectly and boom,you have a fuck-up Big deal.
Make the next choice a betterchoice, that's, as.
I don't know how to make it anysimpler than that.
So now that you know the secret, you have the keys to the
kingdom.
All you need to do is shut upand choose.
Speaker 1 (27:10):
You've been listening to shut up and choose.
Jonathan's passion is to sharehis journey of shedding 130
pounds in less than a yearwithout any of the usual
gimmicks no diets, no pills.
And we'll let you in on alittle secret no fucking gym.
And guess what?
(27:31):
You can do it too.
We hope you enjoyed the show.
We had a fucking blast.
If you did, make sure to like,rate and review.
We'll be back soon, but in themeantime, find Jonathan on
Instagram atJonathanWrestlerBocaRaton.
Until next time, shut up andchoose.
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